Quail Skillet Recipe

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Quail Skillet
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Ingredients:

Directions:

  1. Pour the vegetable oil to a depth of 1/4 inch in a 13-inch skillet with a lid.
  2. Heat over medium heat until a pinch of flour sizzles when sprinkled in (about 4 minutes).
  3. Meanwhile, combine the flour, oregano, garlic powder, cayenne pepper, salt, and black pepper in a medium bowl.
  4. Dredge the quail in the flour, and then reserve the flour.
  5. Add the floured quail to the hot oil and fry for about 5 minutes, turning to brown all sides.
  6. Remove the quail to a plate.
  7. Turn off the heat and carefully pour off all but 1/4 cup of the hot oil.
  8. Return the skillet to med-low heat.
  9. Add the reserved flour to the oil in the skillet.
  10. Stirring constantly to scrape up any browned bits in the pan, cook for 2 minutes.
  11. Slowly whisk in the chicken broth.
  12. Return the quail to the skillet, decrease heat to low, and cover and cook for 15 minutes.
  13. Taste and adjust with salt and pepper.
  14. Serve with cooked rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 338.17 Kcal (1416 kJ)
Calories from fat 58.09 Kcal
% Daily Value*
Total Fat 6.45g 10%
Cholesterol 478.55mg 160%
Sodium 660.78mg 28%
Potassium 360.69mg 8%
Total Carbs 50.56g 17%
Sugars 1.65g 7%
Dietary Fiber 3.99g 16%
Protein 16.06g 32%
Vitamin C 8.2mg 14%
Iron 4.2mg 23%
Calcium 53.9mg 5%
Amount Per 100 g
Calories 93.98 Kcal (393 kJ)
Calories from fat 16.14 Kcal
% Daily Value*
Total Fat 1.79g 10%
Cholesterol 133mg 160%
Sodium 183.65mg 28%
Potassium 100.24mg 8%
Total Carbs 14.05g 17%
Sugars 0.46g 7%
Dietary Fiber 1.11g 16%
Protein 4.46g 32%
Vitamin C 2.3mg 14%
Iron 1.2mg 23%
Calcium 15mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.5
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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